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    20g of carbs vs 50g of carbs a day?

    Hi guys,

    I've noticed that some people recommend having 20g of carbs or less per day while on keto but others have suggested that it can be 50g. Is there any weight loss advantage to having 20g of carbs instead of 50g? is fat loss faster on 20g?

    Thanks
    Keto + caloric deficit + intermittent fasting= best diet for rapid weight loss
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    team ketchup AdamWW's Avatar
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    Originally Posted by northwestmuscle View Post
    Hi guys,

    I've noticed that some people recommend having 20g of carbs or less per day while on keto but others have suggested that it can be 50g. Is there any weight loss advantage to having 20g of carbs instead of 50g? is fat loss faster on 20g?

    Thanks
    Well, there's not even a fat loss advantage to KETO, so... the carb number itself doesn't matter other than the fact that 20g of carbs is 80 calories and 50g is 200....


    The % of fat vs. carbs means nothing in terms of fat loss, on ANY diet... it's about energy/calories.

    You can lose more fat on a diet that is 70% carbs but gets you into more of an energy deficit vs. a KETO diet that is 5% carbs but has a smaller deficit.
    The power of carbs compels me!
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    For me, keto works for really well as an appetite suppressant. I can do 50g carbs easy without increasing appetite by much, sometimes I'm probably closer to 100g. If I'm getting too hungry to comfortably hit my kcal goals I adjust carbs accordingly.

    Just try different things and keep what works for you.
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    No advantages....just make sure you hit your calorie goals and maintain enough grams protein (0.7*bw lbs) and grams fat (0.4*bw lbs fat minimum).

    I'm weary of KETO because there are not enough long-term studies on it. However, I've read about modified Keto where you are allowed more carbs (25 extra grams) on active days around your workout, but I'd rather hit my minimums as per above.

    If it worked for you as per your sig, then keep going!
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    Originally Posted by AdamWW View Post
    Well, there's not even a fat loss advantage to KETO, so... the carb number itself doesn't matter other than the fact that 20g of carbs is 80 calories and 50g is 200....


    The % of fat vs. carbs means nothing in terms of fat loss, on ANY diet... it's about energy/calories.

    You can lose more fat on a diet that is 70% carbs but gets you into more of an energy deficit vs. a KETO diet that is 5% carbs but has a smaller deficit.
    THIS ^^^^ OP. (just to emphasize the point.)
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    The only weight loss advantage to consuming 20g vs 50g, all else equal, is that you're consuming 120 fewer calories lol.

    Focus on your calorie intake, and stop stressing over whether or not having a banana is going to mess up your weight loss. It'll make your life significantly easier.
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    Originally Posted by AdamWW View Post
    Well, there's not even a fat loss advantage to KETO, so... the carb number itself doesn't matter other than the fact that 20g of carbs is 80 calories and 50g is 200....


    The % of fat vs. carbs means nothing in terms of fat loss, on ANY diet... it's about energy/calories.

    You can lose more fat on a diet that is 70% carbs but gets you into more of an energy deficit vs. a KETO diet that is 5% carbs but has a smaller deficit.
    Ik there's no fat loss advantage to keto & many dieters who think they're in ketosis often aren't, but is there any truth to the idea that low carb dieting is easier from an energy perspective once you're in a state of ketosis?
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    Originally Posted by Strawng View Post
    Ik there's no fat loss advantage to keto & many dieters who think they're in ketosis often aren't, but is there any truth to the idea that low carb dieting is easier from an energy perspective once you're in a state of ketosis?
    Could you clarify 'easier from an energy perspective'?
    The power of carbs compels me!
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    Registered User Strawng's Avatar
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    Originally Posted by AdamWW View Post
    Could you clarify 'easier from an energy perspective'?
    For me, low carb = low energy and everyone knows about the "keto flu". I mean physical energy for lifting/etc.
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    team ketchup AdamWW's Avatar
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    Originally Posted by Strawng View Post
    For me, low carb = low energy and everyone knows about the "keto flu". I mean physical energy for lifting/etc.
    Wouldn't that mean keto = HARDER energy, not easier?

    Or do you mean easier when it comes to low-carb... so that eventually it becomes easier than it initially is?
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    Wouldn't that mean keto = HARDER energy, not easier?

    Or do you mean easier when it comes to low-carb... so that eventually it becomes easier than it initially is?
    The latter. All the keto gurus claim that low carb saps your energy since glucose is the body's preferred fuel source UNLESS you're "fat-adapted" & can run on ketones. They claim running on ketones is superior to carbs because the body creates its own ketones, thus you have more sustainable energy levels throughout the day without the peaks and valleys of a higher carb intake that some people experience. They claim it's better for long-haul endurance exercise because you never "hit the wall" because you run out of glycogen. I was wondering if there's any truth to these claims at all.
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    Originally Posted by Strawng View Post
    The latter. All the keto gurus claim that low carb saps your energy since glucose is the body's preferred fuel source UNLESS you're "fat-adapted" & can run on ketones. They claim running on ketones is superior to carbs because the body creates its own ketones, thus you have more sustainable energy levels throughout the day without the peaks and valleys of a higher carb intake that some people experience. They claim it's better for long-haul endurance exercise because you never "hit the wall" because you run out of glycogen. I was wondering if there's any truth to these claims at all.
    If I remember correctly, it had to do with intensity. For example they may be similar up to about 70% of VO2 max, and then keto kind of fizzles out.
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    Originally Posted by Strawng View Post
    The latter. All the keto gurus claim that low carb saps your energy since glucose is the body's preferred fuel source UNLESS you're "fat-adapted" & can run on ketones. They claim running on ketones is superior to carbs because the body creates its own ketones, thus you have more sustainable energy levels throughout the day without the peaks and valleys of a higher carb intake that some people experience. They claim it's better for long-haul endurance exercise because you never "hit the wall" because you run out of glycogen. I was wondering if there's any truth to these claims at all.
    My understanding is that low carb diets can be useful mainly for people who don't have particularly active lifestyles, and don't need to be rapidly using energy throughout their days. So if you work a desk job and are trying to lose weight, the higher satiety of the foods in a keto diet can help reduce snacking and stuff.

    Also some evidence that endurance athletes perform well on low carb diets since they're mostly using fat for fuel to begin with.

    Every decent study I've read though has found that basically any other type of athlete will see reduced performance on a low carb diet.
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    Originally Posted by desslok View Post
    If I remember correctly, it had to do with intensity. For example they may be similar up to about 70% of VO2 max, and then keto kind of fizzles out.
    That sounds about right. I think the crossover point at which you start using more carbs than fats for energy is ~60-70% VO2max, so it makes sense that that's right about where you'd see people on low carb diets experiencing a performance decrease
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    No difference between 20g and 50g except the amount of ketones you develop!
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